The more adventurous your child’s plate is, the more diverse and open-minded their taste palate will be when they’re an adult. However, parents know that it can be challenging to get toddlers or preschoolers to try something new. Kids can be very selective and get stuck on their favorite foods, but WIC is here to help!

As a nutrition counselor here at WIC, I hear almost every day that young children have a hard time eating meat. Parents are often looking for ideas to add more protein to their child’s diet. For kids who are still learning to chew tougher textures or those kids without enough teeth, meat can pose a challenge. Beans are a great protein alternative that everyone is familiar with, but moms are often surprised when I ask them if they have tried tofu. This also goes for pregnant moms since meat can be a common nausea trigger especially in their first trimester. Tofu is foreign to many Americans and especially those who aren’t vegetarians, but it has many nutritional benefits. Tofu is a great alternative to cheese on your WIC benefits for the lactose-sensitive. It is also available to replace your dairy benefits upon your request. Since it’s available on WIC, let’s talk about how to cook with it, and why you should.

Tofu is made when soybeans, water, and coagulants (ingredients that keep other ingredients together) are mixed into a smooth white block. It is an excellent source of plant-based protein, iron, calcium, and other vitamins and minerals. Studies indicate that tofu may lower your risk of heart disease and certain cancers when made a part of your regular diet.

How to cook with tofu? The easiest way is to not! When you buy silken or soft tofu, it is already the perfect texture to replace yogurt in a smoothie recipe. Let tofu be the foundation for your next smoothie. One of the best ways to add more protein to your kid’s diet is to “sneak” it into foods and drinks they already like. Blending tofu with the fruits, veggies, and other smoothie ingredients they already love can convince them that they love tofu, too! Tofu is one of the easiest foods to slip into your child’s diet because it is known for it’s lack of flavor. It will not add any strong flavors to your recipes that your child may protest.

Cooking with tofu is simple! One of the best parts about tofu, besides the health benefits, is that you can make it any flavor or texture you want. Grilling adds a delicious crispy outer layer. You can also marinate it first and add breading or toppings. Try baking it in the oven or make it crispy in an air fryer. When cooking tofu, you can slice it into strips that resemble fries! That way, it can still be presented to kids in a familiar shape that can make it easier for them to accept. You can use the same dipping sauces they use for fries too!

When you bake tofu, use garlic and onion powder and other flavorings common to the fried foods they typically enjoy. Tofu is also great cut into cubes. Cubes work great when you are adding tofu into dishes as a protein source in place of meat. Tofu cubes can be added to salads, wraps, and pastas. When baking tofu for these dishes, use sauces and spices that are the same or pair well with the rest of the recipe.

Craving something sweet, but still want vitamins, minerals, and protein? Try making tofu pudding! There are many variations of tofu pudding, but chocolate is the most popular flavor. Douhau, also known as tofu pudding, is a traditional Chinese dessert. It takes just minutes to make! Use silken or soft tofu for a mousse-like texture, or firm tofu for a thick, hearty pudding that can also be used as a topping. Melt your favorite chocolate, and toss it into your blender with cocoa powder and agave or maple syrup. Finally, put in your block of tofu! Blend until silky smooth. Chill in your fridge overnight, and it is ready to serve!

Tofu has been available as a protein-rich meat-alternative as a WIC product since 2022, so maybe it’s time to give it a try in your kitchen!

For more fun recipes, education, and nutritional tips, please visit our WIC Greater Dallas YouTube channel or TexasWIC.org.